How to stay fit during a pandemic

1. Ways to prevent the spread of COVID-19

2. Strength training at home

3. How to get in shape during quarantine

4. What about diet and cardio?

1. Ways to prevent the spread of COVID-19

Therefore, it is important to avoid large crowds of people, to wear a mask in closed rooms, to wash your hands thoroughly and to use disinfectants after returning home. Many immunity supplements are on the market today. It is still necessary to maintain distance from others and to maintain hand hygiene. Therefore, all measures should be taken to reduce the risk of infection. Do not touch dirty hands and eat meals without first disinfecting your hands. Supplements should be approached with great caution and not be deceived by a false sense of safety. Treatment is better prevented.

2. Strength training at home

Of course, the process of building muscle mass for many people can be difficult to accomplish, but maintaining muscle mass through lower-load training is possible. Schoenfeld and colleagues performed a meta-analysis that showed that effective muscle mass building is possible even with relatively low weight (30% RM maximum weight). Schoenfield and colleague decided to create their own series of muscle strengths, not everyone has enough space and money to invest in exercise.

3. How to get in shape during quarantine

In addition, equipment such as TRX tapes, kettlebell straps, or adjustable weight straps can also form the basis of a varied training plan. Many people use their own body weight (pumps), water bottles, and everyday objects such as chairs. Depending on the availability of equipment, training will look different for each person.

4. What about diet and cardio?

It is also worth noting that during the quarantine period the number of calories burned during the day decreases, which means that there is also a decrease in calories to be consumed to maintain body weight. In addition, adequate protein intake of not less than 1,62, 0 g/kg of body weight should be ensured to prevent muscle loss. Therefore, post-training physical activity, which is a key factor in the reduction of body fat, has been found to be at a very low level.